A sensory-safe, emotionally grounded, body-friendly space for flares and shutdowns.
🧠 Why You Need One
When the body or brain enters a crash, shutdown, or dysregulation state, the nervous system needs immediate cues of safety, softness, and support. A dedicated nook:
- Removes decision fatigue
- Lowers sensory input
- Provides comfort and co-regulation cues
- Offers a psychological “landing zone” to ride out symptoms
🛠️ Step 1: Choose Your Spot
Look for a low-traffic, low-stimulus space that can be adapted:
- A quiet corner of the bedroom
- A section of the lounge
- A tented reading nook
- Even a spot in a walk-in robe or under a desk
🪄 Goal: somewhere that feels tucked away, low effort, and psychologically “off duty.”
🪵 Step 2: Core Setup Checklist
| Zone | Items | Notes |
|---|---|---|
| Comfort Base | ✔ Soft blanket or weighted throw ✔ Supportive cushion/backrest ✔ Body pillow or bolster | Choose textures that soothe your sensory profile |
| Regulation Tools | ✔ Noise-cancelling headphones or earplugs ✔ Sleep mask or low light lamp ✔ Hot water bottle / cool pack | Match tools to symptoms (e.g. warmth for pain, cooling for heat flares) |
| Hydration & Fuel | ✔ Electrolyte mix or plain water ✔ Safe snacks (e.g. rice cakes, broth) ✔ Spill-proof bottle | Pre-stock low-effort foods for low-capacity days |
| Low-Demand Activities | ✔ Comfort book / e-reader ✔ Gentle playlist / ambient noise ✔ Fidget / stim toy or soft object | Avoid screens unless soothing—keep inputs slow and low |
| Emergency Box | ✔ Any meds or supplements (as needed) ✔ Pain relief cream or balm ✔ Medical cheat sheet if needed | Include what you might need in a flare without getting up |
🧺 Optional: Use a basket, caddy, or drawer nearby to keep items organized and within reach.
🎨 Step 3: Sensory Adjustments by ALPIMS Domain
| Domain | Adjustments |
|---|---|
| Sensory | Dim lights, gentle textures, white noise or silence, soft visual space (avoid clutter) |
| Pain | Heat pad, support pillows, pain balm, low-pressure positions |
| Immune | Avoid scents/chemicals, include saline spray, tissues, filtered air |
| Mood | Include a grounding mantra card, a photo that makes you feel safe, or comfort scent (if tolerated) |
| Anxiety | Weighted blanket, breath pacing card, simple “you are safe” affirmations |
| Laxity | Joint support pillows, body brace basket, easy posture reset cues |
🛟 Step 4: Emotional Support Anchors
If emotionally safe to do so, include:
- 📜 A printed “Dear Crash-State Me” note reminding you what to do
- 💬 A co-regulation card: “Please just sit with me / Don’t fix me / Hold my hand”
- 🧸 A plush object or comforting symbolic item (e.g., something from childhood, a gift from a loved one)
🧭 Step 5: Crash Routine Card
Create a small cue card near your nook:
🌧️ CRASH ROUTINE: DO THIS, NOT MORE
🌀 1. Stop trying to “figure it out”
🛏️ 2. Lie down, wrap up, reduce input
💧 3. Sip water slowly
🌬️ 4. Count 5 breaths in, 7 out
📵 5. Let go of pressure to reply/engage/perform
❤️ 6. You’re allowed to crash. It doesn’t mean you failed.
🔄 Optional: Family & Partner Guide
Place a small laminated card outside or near the nook:
💬 “I’m in my Recovery Nook. I’m not ignoring you—I’m taking care of my body. If you want to help: bring water, sit quietly nearby, or give me space. I’ll let you know when I’m ready.”